Monday, February 1, 2016

"15.4" - HSPU, Cleans


*Make sure you are prepared for the week with quality foods.

*SAVE THE DATE - Sat, Feb 13th @ 8am - CFB In-House Competition, "Blind Date"

*2016 CF OPEN - Register now to compete!
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WOD
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Barbell & Accessory (20 mins)
A) 5 Position Squat Clean (floor, below knee, above knee, mid thigh, power position)
B) Dips 5x5
C) Choose 1 mobility exercise, 5x2 min
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Foundations 
For time (20 cap)
80 Air Squats
70 Mountain Climbers
60 Hollow Rocks
50 Hand Release Push-ups
40 GHD Hip Extensions
30 Burpees
20 Thrusters 95/65 | Master 75/55#


Conditioning - "15.4"
AMRAP 8
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans

*185/125#  |  Masters (55+) Push Presses 95/65# & Cleans 115/75#


Competition
3 RFT
5/3 Bar Muscle-ups
7 Thrusters 135/95 | Masters (50+) 115/85
9 Burpees over bar
12 KBS 70/55/ | Master (50+) 55/35
15 Cals on Bike








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